Crossfit Golden: Wednesday 10.2.13

Hey guys bare with us while we transition to our new website and if you need to email use [email protected] if your email bounces back. Or just call me at 720-312-6987. – Coach Greg


10min Coaches Choice


15min to work on the following complex
1 Squat Clean + 1 Hang Squat Clean + 3 Front Squats
Bar is not dropped during the complex 
Work in the 75% range  

Modify the complex as needed


8 Rounds (4min total working time)
:20sec Row for Cals
:10sec Rest
Rest 2 min
8 Rounds (4min total working time)
:20sec Max Rep Power Cleans, 65% range
:10sec Rest
Score will be combined Cals and reps